Nutrition

Avocados are a fantastic source of unsaturated fat, which can protect our hearts by preserving levels of good cholesterol as well as containing vitamins E which supports healthy skin and eyes. 

Shopping Guide

Avoid avocados that are overly soft and give with little pressure. If they are particularly hard to the touch, bear in mind that they may take a while to ripen – see our tips to speed up ripening in our “storage” tips.

Storage

You can leave out unripe avocados on the counter or a sunny windowsill for a couple of days or speed up the ripening by placing them in a paper bag with a ripe banana. To test for ripeness, give a gentle squeeze on the sides, it should give and feel fairly soft.

Preparation

Avocados are a base for the Mexican dip known as guacamole or the fan favourite avo on toast, or adding creaminess to smoothies (don’t worry, a ripe avocado adds a silky texture with minimum flavour as it is very mild).

Sensory

Explore the feel of the different parts of an avocado, which has so many different textures. What does the outside feel like? Is it different from the feel of the inside or the pit? What does it all remind you of?

Find more sensory ideas, tips and videos here. If you get stuck and need a little help with describing words, we have a selection for you here, too!

Serving

Next time you serve a meal featuring avocado (especially if it’s something your child had a small hand in preparing), ask your child to design a beautiful menu for the table, with special emphasis on the avocado (maybe it’s featured in an image or a funny play on words)…

Find the best ways of involving your own child and their skills and interests on our Roles for Kids page.

Kids in the Kitchen

For a younger child, try making guacamole! Scoop out the flesh from a ripe avocado and mash with lime or lemon juice, a pinch of salt, and optional coriander, tomatoes, or red onion – perfect for dipping veggies.

For an older child, it’s a great way to practise knife skills. Place the flesh face down on a board and let them chop with a butter knife, practising bridge and claw grips before moving on to sharper knives or firmer veggies.

Find more ideas for involving kids in the kitchen here.

Activities

Try sketching a halved avocado – they have a fun shape and texture for little artists!

Kids into science? Growing an avocado plant is a classic. Wash and dry the pit, balance it on a jar of water with toothpicks, and place somewhere bright (not direct sunlight). Replenish water as needed and watch it sprout! Once the root is about 3 inches long, pot it in soil and see it grow. Keep a video or diary to track progress.

You can find more at-home science fun with veg with our videos from Stefan Gates’ here.

Find loads more free veg-themed crafts here and games here.